Fish and shellfish are frequently touted as healthy foods to enjoy as part of a balanced diet, and having an occasional meal of grilled shrimp is a good way to incorporate seafood into your meal plan. Grilling instead of breading and baking or frying shrimp is a good way to keep from adding extra fat and calories to this nutritious food.
Basic Nutrition
A 3 oz. serving of shrimp, about 85 g, has 101 calories and 1.5 g of fat. The protein content in a serving of shrimp is 19.4 g, making it a nutritious low-fat protein source. Shrimp also contains 1.3 g carbohydrate and 2.6 g ash. Shrimp contains no fiber.
Cholesterol
Shrimp is widely thought of as a high-cholesterol food and at 179 mg of cholesterol per 3 oz serving, it certainly fits the profile. However, the cholesterol in shrimp is counteracted by other healthy fats it contains and by its low level of saturated fats. In a 1996 study by scientists at Rockefeller University published in the 'American Journal of Clinical Nutrition," researchers discovered that unlike many other high-cholesterol foods, shrimp raised HDL cholesterol levels, the kind that contribute to health, more than LDL cholesterol levels, the kind that harm arteries. Overall, shrimp create a healthy HDL to LDL ratio in the body. Shrimp consumption also reduced triglycerides in the bloodstream, another form of blood lipid.
Vitamins
Shrimp are high in vitamin B-12, which plays a role in DNA synthesis, the formation of the protective myelin tissue in the brain and the proper functioning of amino acids in the body. Vitamin B-12 is also involved in keeping homocysteine levels low, which protects blood vessels from damage by this compound. There are 1.41 mcg per serving of grilled shrimp. Niacin is another vitamin present in shrimp at 2.3 mg per serving. Niacin acts in the body to lower cholesterol levels, making it one of many components in shrimp that helps keep cholesterol in check.
Minerals
A serving of shrimp has 0.27 mg of iron and 1.39 mg of zinc. Iron contributes to red blood cell functioning while zinc operates in the white blood cells of the immune system. Shrimp's .22 mg of copper per serving is incorporated into enzymes and helps metabolize dietary iron.
Omega-3 Fats
Shrimp contains the omega-3 fatty acids DHA and EPA. These fats have been linked to joint health, healthy vision, boosted brain function and the prevention of neurological disorders. Seafood, flax and walnuts are the main sources of dietary omega-3 fats and most people don't get enough in their diet. Grilled shrimp can provide these essential fats and help to restore their balance in the body.
Considerations
Some people have allergies to shellfish, including shrimp. In some cases, shrimp can provoke a severe allergic reaction, including difficulty breathing, coma and death if left untreated.
References
- USDA National Nutrient Database: Shrimp
- The San Diego Union Tribune: Those watching cholesterol needn't scrimp on shrimp
- Linus Pauling Institute: Essential Fatty Acids
- Linus Pauling Institute at Oregon State University: Vitamin B12
- American Journal of Clinical Nutrition: Effects of shrimp consumption on plasma lipoproteins
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